Self Care Simplified

Latest Episodes:

95. Strong Food Foundations – WHAT to eat (the two foods that should ALWAYS be on your plate) Mar 23, 2021

Show notes

Eating healthy is hard! You probably struggle with emotional eating, saying NO to certain foods, disliking healthy foods, and even feeling like it’s all really complicated. But on today’s episode, we’re going to change all that! You’re going to get the easiest framework for what foods to put on your plate every time.

If you’re sick of dieting and constantly confused by what’s considered healthy and what’s not, this episode is a must listen. Scrap everything else you know and just make sure these two foods are ALWAYS on your plate.

MORE RESOURCES:

Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!

The FREE Body Type Quiz

94. Strong Food Foundations: HOW to eat – Two important eating habits you’re probably missing Mar 16, 2021

Show notes

Today marks the beginning of a brand new series all about creating strong food foundations. I want to teach you the habits that make up a good, nutritious diet. But, before we talk about any specifics of WHAT should go in your mouth, we need to talk about HOW - how you eat and how you choose the foods that you do. This is the piece of eating that most people miss….they skip straight to the what (what foods to eat), which is pretty much just dieting.

But if you’re missing the how, no diet will ever work for you. Period.

Today, you’ll learn HOW to eat slowly and mindfully, and why this matters more than anything else!

MORE RESOURCES:

Jumpstart 30 – 30 days of accountability and guidance to help you finally gain consistency!

The FREE Body Type Quiz

93. Letting go of perfect and finding true self-worth in Christ with Ally Salyers Mar 02, 2021

Show notes

Do you find your value in being a perfectionist and getting all those boxes checked? As a mom, it’s easy to worship structure. Especially when that structure is working and progress - physical progress - is happening. But what happens when God desires something different for you? What do you do when your plans get thwarted and digression seems to set in?

On today’s episode, you get to meet a remarkable woman that I’ve had the privilege of walking alongside on her health and fitness journey. Ally used to proudly check all the boxes and had a dramatic (30 pound!) transformation to tell. But then life happened - pregnancy, injury, career, family - and progress looked very different.

For Ally, being fully mature and stable in her health does NOT look like perfection. Far from it. Prepare to be inspired to see your own journey a little differently!

MORE RESOURCES:

James 1:2-4

JUMPSTART 30 – Get on the waitlist here!

The FREE Body Type Quiz

92. Fix Your Arms & Legs! What to do & what not to do when training your upper and lower body Feb 23, 2021

Show notes

Mirror muscles? Lunge jumps? Light weights/high reps? Oh boy, we’re covering the good stuff today! In this quick series about “fixing your stuff”, we’re systematically tackling how to create strong fitness foundations for yourself – what it means and how it looks to have a really strong body. If you want strong, powerful and resilient arms and legs, it’s so important to have good posture (alignment) and a strong core first.

But now, let’s get to the rest of your body and learn what TO DO and what NOT TO DO when training your arms and legs. A good total body workout is so much more than just spot training trouble spots, targeting specific muscles, and doing light weights for high reps.

On this episode, we’ll talk all about the “mirror muscles”, why movements matter, the right sets/reps scheme, and how to follow the proper progressions so you don’t get hurt.

Do NOT skip over this episode if you’re on the quest for the strongest and healthiest version of yourself!

MORE RESOURCES:

JUMPSTART 30 – Get registered!

The FREE Body Type Quiz

91. Fix Your Core! What to do and what NOT to do Feb 16, 2021

Show notes

Good core training is about so much more than just planking. And it’s definitely NOT just about abs and doing a million crunches. Today, I’m going to help you stop making a bunch of common core training mistakes, and we’re going to train your core right so you finally feel strong and put together.

Let’s talk about all the muscles that make up your core, what they’re designed to do, why breathing really matters, and even common problems like Diastasis Recti. You’re going to walk away from this episode knowing way more about your core!

MORE RESOURCES:

3-Phase Diastasis Recti Healing Circuit - part of the Strong Mommas Coaching Program (Join the waitlist here!)

JUMPSTART 30

The Body Type Quiz

Join more of our conversation in The Strong Mommas Squad - FREE private FB community

90. Fix Your Posture! What to do and what NOT to do. Feb 09, 2021

Show notes

For the next few episodes I want to help you fix and correct various aspects of your fitness - the way your body moves and works. As you learn and implement this knowledge, you’ll experience a body that feels way better.

And the best place to start is fixing your posture. If I tell you to “fix your posture”, what do you do? Do you just sit up straight and squeeze your shoulders back? Well, if that’s it, then you’re not getting the full picture of what good posture actually looks like.

Today, I’m going to break it down, and we’re going to discuss what you actually should be doing for true good posture and what NOT to do. It’s probably not what you think.

At the end, I leave you with a couple MUST DO exercises that you can easily do every day that will have an immediate effect on your posture.

MORE RESOURCES:

JUMPSTART 30

Join more of our conversation in The Strong Mommas Squad - FREE private FB community

89. Ask Me Anything! Exercise headaches, digestive system tips, meal planning, body dysmorphia, & more! Feb 02, 2021

Show notes

Your questions answered!! In today’s episode, I’m diving into the mailbag and answering listener questions about nutrition, exercise, and faith. We’re talking all about self-sabotage, exercise headaches, digestive system tips, meal planning made easy, body dysmorphia, the comparison game & more!

Super informative and we always have so much fun with these Ask Me Anything episodes!

MORE RESOURCES:

2 Corinthians 12:7-10, Jeremiah 17:9, 2 Corinthians 10:3-5, 2 Timothy 1:7

The Body Type Quiz

Join more of our conversation in The Strong Mommas Squad - FREE private FB community

88. Believing TRUTH about your body - Moving past negative beliefs and learning to love to your body Jan 26, 2021

Show notes

On this week’s episode, we’re talking about something that’s more important than your workouts, your meals or any aspect of your self care. To fully thrive and feel alive in your body, it starts with believing TRUTH about your body, and ultimately, with that truth, overcoming all the negative thoughts you have about it.

Your self-loathing and disgust for your body will not miraculously disappear the moment you reach your goals. I once trained a client that worked so hard, trying to do everything perfectly, but nothing was ever enough. Deep down, I knew that what she really hoped for was the ability to be at peace in her skin and finally be content, grateful, and actually like her body.

Perhaps you feel the same way.

So today, I want to talk with you about:

3 Big Negative Thought Patterns we have
How can you move past these negative thoughts and become a person that actually has far more positive things to say about their body than negative.

If you struggle to LOVE your body, this episode is for you!

MORE RESOURCES:

The Body Type Quiz

Psalm 139:14, Psalm 119:73, Isaiah 44:24, Deuteronomy 7:6, Galatians 4:7, Philippians 2:3-4, 2 Corinthians 10:3-5

Join more of our conversation in The Strong Mommas Squad - FREE private FB community

87. Resisting the Urge to Quit and Standing Strong with Alli Worthington Jan 19, 2021

Show notes

How do we fight when we have no more fight left in us? How do we resist the urge to quit and give in to despair when we’re in our lowest valley? As the pandemic drags on and we feel our hope waning, it’s easy to lose trust and faith in a God that’s in control of it all.

Today, I have the honor of chatting with Alli Worthington - author, speaker and all-around inspiring strong momma. We dig deep into how to stand strong when our hearts are heavy and our rally cry feels as powerful as a kazoo. We even talk about our dreams and callings, our inner critic, and moving forward with confidence.

Do NOT miss this amazing episode!

MORE RESOURCES:

Alliworthington.com

Standing Strong by Alli Worthington

Join more of our conversation in The Strong Mommas Squad - FREE private FB community

86. Getting (& Staying!) Motivated to Take Care of Yourself in the New Year Jan 12, 2021

Show notes

Do you struggle to find motivation to get workouts done or to eat better? Or maybe you struggle to stay motivated after you start? The solution to each of these motivation struggles is to discover a strong enough or important motivator that will always answer the question “what’s the point?”

But maybe more important than dialing in your big “why”, your true motivator, is recognizing that motivation is an emotion. And once you grasp that concept, you won’t be tossed around so much by your current motivation levels. Gear up, cause we’re diving into motivation on today’s episode of the Strong Mommas Podcast!

MORE RESOURCES:

Romans 12:1

The Strong Mommas Squad - FREE private FB community

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